There are various supplements that you need when working out, and each has its benefits to your regimen. For your body training session to be fruitful, you will need a ton of these supplements.
A crucial one to have is whey protein powder, which is pretty popular among workout enthusiasts and body builders. What is whey protein and how does it work? Many people new to whey powder have this question. If you also have this query, you are in the right place as we take an in-depth look at whey powder.
What To Know About Whey Powder
Whey powder is a milk derivative. Two proteins, whey and casein constitute milk. You can separate whey from casein, mostly as a by-product of cheese making. It is a full protein, seeing that it has the nine essential amino acids, which are its building blocks.
Whey is actually 20% of the milk, with casein being the remaining 80%. It is the liquid part, which you can see when you open a can of yogurt. After separation from milk, it undergoes various processes to become the powder form that you commonly see.
On its own whey powder has a bland taste, which is why it comes in many flavors like chocolate and strawberry.
What Is in Whey Protein Powder
The primary ingredient in whey protein powder is whey protein. It may also include proteins from other plant sources like soybeans, rice and potatoes. Other additives are the flavoring, for taste or sweeteners. Experts advise against the supplements with too much sweetener due to their potential harm.
Additionally, it has a load of essential amino acids that get absorbed fast in the body. The great taste of whey protein makes it a suitable additive to smoothies and other drinks.
Types Of Whey Protein
There are three main types of whey protein. Concentrate whey protein varies in protein, fat and lactose composition. Many protein bars, shakes and baby formula have this type of whey protein.
Isolate whey is high in protein but has a lower fat and lactose content. It is the ideal choice for people who are lactose intolerant. Finally, we have hydrolyzed whey protein, which is easy to digest due to its long protein chains being broken to shorter ones. You find it in specialized infant formula and medical supplements to address nutritional deficiencies.
Why You Should Take Whey Protein
This supplement is one of the most studied, as researchers try to unearth all of its benefits. Below are some of the benefits of using whey powder.
- Muscle Building
The main reason why many people take whey protein powder is for muscle building. As earlier mentioned, it is a common supplement among body builders and power athletes. It builds muscle as in various ways. First of all., it provides amino acids that work like building blocks for the muscles.
Moreover, whey protein stimulates the release of hormones that will initiate muscle growth, such as insulin. The protein has decent amounts of leucine, an amino acid responsible for muscle protein synthesis. The fast absorption of whey protein makes its assimilation to the body cells equally fast.
If you need a muscular and perfect toned body, you need to include whey protein into your workout regimen.
- Promotion Of Weight Loss
A lot of people are dealing with weight issues and they want to shed the baggage fast to get in shape. It is a well-known fact that protein is one of the most satiating macronutrients. When you consume whey protein regularly you feel full and less likely to overeat. It will help you put your appetite in control, which is essential when you want to lose weight.
- Lowering Cholesterol
According to research, consistent use of whey protein can help reduce cholesterol levels. Bad cholesterol is a culprit behind conditions like hypertension and stroke. Studies are still in progress to see how well this supplement keep cholesterol levels at bay.
- Wound Healing
A healthy body needs to repair itself fast in case of any damage. You need proteins for wound healing. If you have any wound, you can include whey protein in your diet to hasten its healing. The amino acids come through to help in tissue repair. Your doctor may recommend it post-surgery for your wounds.
- Weight Gain
While whey powder can help in weight loss, it also comes in handy if you want to gain weight. You can resort to this supplement if you lack appetite or cannot chew. For instance, if you had an oral surgery and you can’t chew properly, a diet of whey protein smoothy is a welcome idea.
People with terminal conditions like HIV can take whey powder to prevent extreme weight loss. Studies also show that this supplement can help prevent cancer and offer relief to asthma in kids.
Does Whey Protein Powder Have Any Side Effects?
When using supplements, you should be keen with their side effects for your healthy being. One of the most significant side effects of this protein powder is allergies and lactose intolerance. If you are lactose intolerant, you should go for the isolate type, which is low in lactose and fats but high in protein.
Some brands of this protein may have artificial sweeteners, like sugar, which has several adverse effects. As per studies, some whey protein brands have many contaminants that pose a serious health risk. Screening yielded positive results for the presence of arsenic, lead and mercury, which are hazardous.
Whey protein powder is a milk derivative, which has plenty of benefits as we can see from this piece. They include muscle building, contributing to weight loss and has disease-fighting properties.
If you are into an intense working out regimen, it would be wise to have a can for a scoop before going to the gym. Whey protein comes in many flavors, like vanilla, strawberry and chocolate. You can add the protein to your smoothy, milkshake or porridge to get a dash of its excellent taste and enjoy its health benefits.
Keep away from whey powder if you are lactose intolerant or allergic to dairy products to avoid any upsets.